Workouts» 60-90 minutes to burn »

The Rollercoaster

10min from 25 to 75% FTP
1min @ 50% FTP
10sec @ 109% FTP
2min @ 50% FTP
5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP
20sec @ 50% FTP
5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP
3min @ 40% FTP
12min @ 88% FTP
3min @ 40% FTP
5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP
20sec @ 50% FTP
5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP
6min 50sec from 55 to 25% FTP
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP30sec @ 125% FTP20sec @ 50% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP30sec @ 125% FTP3min @ 40% FTP12min @ 88% FTP3min @ 40% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP30sec @ 125% FTP20sec @ 50% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP30sec @ 125% FTP6min 50sec from 55 to 25% FTP
Workout overview

Duration: 1h 0m 40s

Stress points: 63

Zone distribution

Z1: 23m

Z2: 13m

Z3: 12m

Z4: 10m

Z5: -

Z6: 2m

39%
22%
20%
16%
0%
3%

This Rollercoaster session aims to replicate the demands of a mountain bike ride / event.

Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared!

We touch upon all of these aspects in todays session, as we complete two blocks of alternating intensity, with top end Zone 6 surges thrown in there to replicate the demands of having to get up and over a steep bank or technical section. Feel free to get out of the saddle during the max efforts if you need to.

We also have a 12 minute Sweet Spot effort in the middle, to help continue to develop our endurance.

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